Updated: Dec 10, 2020
1) Vickery Angels for Spence Middle School
We are once again lucky enough to have Spence Middle School let us provide presents and necessities to some of their kids who need it most.
30 Kids are hung up on our Non Denominational Christmas tree and we are looking for Vickery members to sponsor.
PLEASE BE SERIOUS IF YOU PICK A KID TO SPONSOR.
More info via email and our private fb group (Vickery Athletics Members)
2) Open Gym Add On: $35
December is a crazy time, specially in 2020. If your workout schedule needs to be more flexible, add the Off Hour Open Gym option to your membership. Come train outside of prime hours (4:30-7:00pm). The add can be added any point in the month and cancelled as needed before the 1st.
Text Zach to add it (469-734-3343) IF you already have it and not texted Zach to set up a quick intro/ how to session. Please do!
3) If you haven't watched this deep dive on December Program and Gym Changes. Please do. It may answer some questions.
A) 4 Sets
60sec of Bench Press
30s/30s of Chainsaw Rows
B) Emom x 4min
Min 1: 10-12 Burpees
Min 2: 15/12 Cal Row
Feet Elevated Supinated Ring Row or Feet Elevated Sup Body Row
200m Crossbody Kb/DB Carry (OH/FC)
A) 7min AMRAP
8 Clean Grip Hang to High Pull
8 Clean Grip Muscle Snatch
B) 15min Amrap
10 UB Frog Stance Deadlifts
10/10 SL Hip Bridge on Bench
C) E2MOM x 4 Sets
5 Hang Power Clean
5 Tough Vertical Jumps
10/side Side Plank Hip Taps
E2MOM x 4 Sets
5 Hang Power Snatch
12 Db Switch Lunges
A) 20min EMOM
Min1: 16 Primal Shoot Throughs
Min 2: 12/10 Cal Row
Min 1: 45sec Elbow and Toe Plank or Tall Plank
Min 2: 15 Slam Balls
A) Every 4min for 20min
8-10 Reps of 1-1/4 Seated Barbell Strict Press
7-10 Tuck Up Negatives @ 3-4 second Descent
B) For TIme
Hip to Halos (R+L = 1)
Db Z Press
Strict Chest to Bar Pullup
A1)10/leg DB/KB Front Bulg Split Sq
A2) 12 Kb Sumo Squat Jump*
*Explosive Jump and control down
A3) 8 controlled 1-1/4 Back Squats
B) 50 Reps of each movement - Finish all 50 and then move on to the next one:⠀
Towel Pass Throughs⠀
Towel Side Touches (R+L=2)⠀
Towel Toe Touches⠀
Towel X-Ups (R+L=2)⠀
Plank Knee to Shoulders (R+L=2)⠀⠀
*Rest 2 minutes between movements.
A) 16min Running Clock
Row at Moderate Pace
Minutes 0,4,8,12,16 perform the following
10 KB/DB Strict Press
10 Bench Dips
8min of Single Unders/8min of AB @ moderate Pace
10 Barbell Bicep Curls
10 Prisoner to Superman
No Coach staffed Open Gym anymore. Only Open Gym Add On Members.
Sunday Specialty classes will start in Jan 1 and be included in membership.